300-400 Kick no board (200 smooth with fins/100-200 build without fins) - 8:00
8 * 75
1-4) 1st turn underwater, 2nd turn minimum 5 fast dolphin kicks
5-8) descend and maintain stroke count
4 * 50 1) 15-25-10, 2) 15-25-10
Circuit 1) - 20 min kick set
Circuit 2) - Speed
Circuit 3) - tubing and entry over the ball
Speed
Out and In from blocks
Triangles
Easy kicking with 4 fast strokes per length
8 * 25 1&2) long, 3 build, 4) Sprint
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